We use the Gellish & Coll formula. (2007) with the curvilinear relationship that is currently the most accurate for calculating HRmax by age. Calculation: (191.5 - (0.007 x age²)). Astrand and Ryhming's method (1954), consist to subtract his age from 220 is no longer suitable although easier to calculate.
Training on the basis of his HRmax improves his performance while listening to his heart. We take the 5 heart rate zones based on percentages of Karvonen.
| Target zone | % Karvonen | bpm | Effet & sensation |
|---|---|---|---|
| Maximum VO2max |
90 – 100% | 165 – 183 bpm | Maximum effort, very tiring in breathing and muscles. For very experienced athletes in good physical shape. Short intervals (<5') |
| Intensive Anaerobic threshold |
80 – 90% | 146 – 165 bpm | Intensive effort, improving the ability to withstand high-speed endurance. Body resistance: leads to muscle fatigue and difficult breathing (<10') |
| Moderate Aerobic threshold |
70 – 80% | 128 – 146 bpm | Improves general training facilitates moderate intensity efforts and increases efficiency. Active resistance: regularity, control, fast breathing (<45') |
| Low Basic endurance |
60 – 70% | 110 – 128 bpm | Moderate effort, this is the basic endurance training zone to progress in running but also to improve endurance on long outings (>1h) |
| Recovery or warming up |
50 – 60% | 92 – 110 bpm | Very moderate effort, ideal at the beginning of the session to warm up and at the end of the session to actively recover by eliminating the waste produced by the muscles during the effort |